For the song by NCT 127, see Awaken (NCT 127 album).
Long slow distance (LSD) is a form of aerobic endurance training used in sports including running,[1] rowing,[2] skiing [3] and cycling.[4][5] It is also known as aerobic endurance training, base training and Zone 2 training.[6] Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel.[4] Ernst van Aaken, a German physician and coach, is generally recognized as the founder of the LSD method of endurance training.[7][8][9]
LSD training is a form of continuous training performed at a constant pace at low to moderate intensity over an extended distance or duration.[10] The moderate training intensity of LSD is effective in improving endurance and maximum oxygen uptake in individuals who are undertrained or moderately trained.[10] Although LSD training is not effective when used in isolation by well-trained athletes,[10] there is substantial evidence that elite athletes spend 70% or more of their training time at LSD output levels, that LSD effort levels are a necessary part of the training of world class athletes,[11] and that LSD workouts are primary drivers of the lower resting heart rates seen in well conditioned athletes.[12]
^"Are You Sabotaging Your Long Run by Running the Wrong Pace?". 24 November 2014.
^Ní Chéilleachair, Niamh J.; Harrison, Andrew J.; Warrington, Giles D. (3 June 2017). "HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers". Journal of Sports Sciences. 35 (11): 1052–1058. doi:10.1080/02640414.2016.1209539. PMID 27438378. S2CID 7196272.
^"Distance Training". 14 February 2009.
^ ab"Aerobic Endurance Training". 16 September 2017.
^Burke, Ed and Ed Pavalka. 2000. The complete book of long-distance cycling: build the strength, skills, and confidence to ride as far as you want. Rodale ISBN 1-57954-199-2.
^"Zone 2 Training to Improve Aerobic Endurance and Fat Burning". CTS. 2022-02-25. Retrieved 2022-03-26.
^Morris, Alfred F. 1984. Sports medicine: prevention of athletic injuries. University of Michigan ISBN 0-697-00087-7
^Anderson, Bob and Joe Henderson. 1972. Guide to distance running. Indiana University.
^Kenney, W. Larry; Wilmore, Jack H.; Costill, David L. (May 2011) [1994]. "Principles of Exercise Training". Physiology of Sport and Exercise (5th ed.). Champaign, Illinois: Human Kinetics. pp. 222–223. ISBN 978-0-7360-9409-2. Retrieved April 24, 2012.
^ abcGamble, Paul (2010). "Metabolic conditioning for team sports". Strength and Conditioning for Team Sports: Sport-Specific Physical Preparation for High Performance. New York: Routledge / Taylor & Francis. pp. 67–68. ISBN 978-0-415-49626-1. Retrieved April 25, 2012.
^"Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training".
^Reimers, Anne Kerstin; Knapp, Guido; Reimers, Carl-Detlev (1 December 2018). "Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies". Journal of Clinical Medicine. 7 (12): 503. doi:10.3390/jcm7120503. PMC 6306777. PMID 30513777.
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